30 Pax (with one FNG-Overdue) made it out to the Mission hosted convergence for a little patriotic beat down. It was a great opportunity to pay tribute to July 4th and “17 76″….
Conditions:
73 and moist.
The Thang:
Circle up for Disclaimer
Mosey around the park to view the Pain Stations
Circle up for continued warm up
-Drop to ground to soak up some rain water on belly
-Roll over to back to repeat the marinade
-17 Butt Kicks IC
-17 High Knees IC
-17 Imperial Walkers IC
-17 SSH IC
Count off (1 or 2)
1’s Plank
2’s Air Chair
Group 1 Mosey with Heist to 4 segment Pain Stations (find a partner)
Group 2 Mosey with Silver Bullet to 4 segment Jacob’s Ladder
Pain Station 1:
-Partner 1 17 Merkins (hold plank until Partner 2 finishes)
-Partner 2 76 Dips on corner
-Partner 1 and 2 rotate exercise
-Group Plank until all teams finish then mosey to Station 2
Pain Station 2:
-Partner 1 17 Big Boy Sit-ups (hold plank until Partner 2 finishes)
-Partner 2 76 Front + Side Arm Raises (front + back = 1)
-Partner 1 and 2 rotate exercise
-Group Plank until all teams finish then mosey to Station 3
Pain Station 3:
-Partner 1 17 8-Count Body Builders (hold plank until Partner 2 finishes)
-Partner 2 76 Squats (single count)
-Partner 1 and 2 rotate exercise
-Group Plank until all teams finish then mosey to Station 4
Pain Station 4:
-Partner 1 17 Little Arm Circles (Front+Back+Overhead Claps) (hold plank until Partner 2 finishes)
-Partner 2 76 Flutter Kicks (single count)
-Partner 1 and 2 rotate exercise
-Group Plank until all teams finish then switch with Group 2 and mosey to Jacob’s Ladder
Jacob’s Ladder at the amphitheater Steps:
-Scale walls to the top, then do 17 Burpees (or combo option of 17 Merkins + 17Squats)
-Take Stairs down, then do 76 LBCs.
-Rinse and Repeat 4 times
Group 1 and 2 Converge to complete Patriotic Cool Down:
-Song # 1 “Stars and Stripes Forever”
-Hold Air Chair for entire song (3:36)
-For every Large Cymbal Crash complete a Jump Squat
Song # 2 “Battle Hymn of the Republic”
-Hold Plank for entire song (2:35)
-Complete 1 Merkin each time you hear “Glory” (25)
-Complete 1 Plank Jack each time you hear “Hallelujah” (12)
-Complete one move to Low Plank and back to High Plank each time you hear “Marching” (8)
And we’re done
COT
BOM- Heist
Moleskin:
The Mission always lives up to it’s reputation and today was no different. F3 Brothers from all over the region converged today to pay homage to this great nation, to celebrate out nations birthday and proudly exercise our Freedom!
Enjoy this great Holiday and take time to reflect what Freedom means to you!
That’s all for now!
See you in the gloom!